SHIFT WORKOUT

WARM UP

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps As Possible in 12 Minutes)

6 Burpee
9 Inverted Row
12 Air Squat

No weight needed today!

Score: Total # of Completed Rounds + Any Additional Reps
Goal: 6 - 8 Rounds

Coaches Notes
For this workout, you'll cycle through 6 burpees, 9 rows, and 12 squats as many times as you can until 12 minutes are up!

In order to hit the goal for this workout, you'll need to do a round every 1:30-2:00. That should be doable if you choose appropriate customizations to keep you moving steadily for the entire 12 minutes. We don't want to see a lot of starting and stopping. Find a body angle on the inverted rows that you can do at least 4-5 reps of at a time. Challenge yourself to push the pace on the squats in today's workout! See if you can get those 12 reps done in 30-40 seconds!

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

Burpee

If you’re trying to manage the pressure on your core or pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Pull Ups

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can try fewer reps or using a band or jumping pull up for assistance. Some other options for customizing are Barbell Pull Ups, Banded Lat Pull Downs, or Bent Over Rows. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Thruster/Wallball

If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict press. Please visit the Mama Modifications Movement Library for more options and demonstrations.

DB/Back/Front/Goblet/Air Squat

If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.